Day 130 (Track Session)

A. Bounding

5×4 Broad Jumps, unlimited rest

B. Sprints

1. 7 x 60 yard sprints – unlimited rest
2. 4 x 100 yard sprints – unlimited rest
3. 2 x 200m – unlimited rest

C. Ground-based, high-rep abdominal circuit 

sprinter sit-ups, V-ups, toe touches, hip thrusts. 

Perform 10-20 reps of each exercise and go through the circuit 2-3 times. 

Rest 1-2 minutes between circuits.

Day 126

A. Strength

Trap Bar Deadlift – Heavy Triple

B. Unilateral Movement (4 second Eccentric)

Bulgarian split squat (Goblet Hold) 3 x 6-12

C. Hip extension exercise

Cable Pull-throughs 3 x 10

D. Ground Based Abdominal Circuit

Sprinter sit-ups, V-ups, toe touches, hip thrusts

Perform 10-20 reps of each exercise and go through the circuit 2-3 times.

Rest 1-2 minutes between circuits.